The Vital Role of Protein in Everyday Wellness: Health Tip Tuesday Roundup

I’m looking forward to teaching you the vital role of protein in everyday life. You might have heard protein being referred to as the “building block”, and that is for good reason. Every cell in your body relies on it to grow, repair and function properly. There is often the belief that protein is just for building muscle. While it does that, there is SO much more that protein is required for. From maintaining strong muscles and supporting hormone balance to keeping your immune system resilient, protein plays a vital role in nearly every process that your body does to keep you healthy.

Many people struggle with daily energy, recovery and overall well-being without realizing that a lack of protein may be the reason for these symptoms. Understanding the importance of protein is the first step to making better choices for your body and overall wellness. 

The Vital Role of Protein 

We know that protein is important for our muscles, but why? Well, protein is a building block for our muscles, and maintaining a lean muscle mass is critical for longevity. Based on several studies, eating 1.5 grams of protein per kilogram of body weight is enough to build strength, specifically when combined with resistance training. High-protein diets can also improve body composition and promote weight loss.

We all know that protein is good for building muscle and maintaining muscle, but what else does it do?

Protein is integral for high energy levels, immune health, and hormonal balance. It is one of the most essential macronutrients for longevity. Another benefit that I find extremely interesting is how protein can manage anxiety and mood. As mentioned above, amino acids are the building blocks of every process in the body, which means that they are the building blocks of neurotransmitters like dopamine and serotonin.

If someone is deficient in protein, this means they will also be deficient in neurotransmitters affecting mood, anxiety, sleep and cravings that can lead to weight gain. Experts have also suggested that protein can stabilize blood sugar, which will also reduce anxiety and mood dips.

How much protein do you need? 

Health information can be very overwhelming because there are so many differing opinions. This makes it extremely difficult to know what the truth is. When reading or listening to others, take everything with a grain of salt, try things out and see what works for YOUR body. 

The amount of protein you need depends on many factors: weight, age, body composition goals, activity level and overall health.

The Recommended Dietary Allowance (RDA) for protein is 0.36 grams per pound of body weight. What’s important to understand about the RDA (not just for protein) is that this is the minimum intake recommended to prevent negative health effects or the development of disease. In this case, 0.36 g/ lb is the minimum intake we need for the prevention of muscle loss, amino acid requirements, and to maintain nitrogen balance.

Many experts suggest that those who are physically active will need much higher amounts. Closer to 0.54-0.9 grams per pound per day. 

There are many different reasons you may need to decrease or increase this amount. Being an athlete, pregnancy & breastfeeding, medical conditions, or older adults are a few. 

This is the chart I like to follow: 

Let’s debunk some myths about protein:

“Too much protein damages the kidneys.” 

Before we get into this, I think it’s important you understand the role of the kidney (in regard to protein). When you digest protein, it breaks down into separate amino acids and waste products like urea. It is the kidneys’ role to filter out these waste products from the blood and eliminate them through the urine. The kidneys also keep your blood pH stable by filtering out those protein byproducts and regulating electrolytes like sodium and potassium. 

A common misconception about high-protein diets is that they are harmful to kidney health. While a high-protein diet definitely puts more work on the kidneys, research has proven that it does not negatively affect those with healthy kidneys. One study looking at protein intake and kidney function in 48 trained individuals showed that consuming a diet of 1.5 grams of protein per pound of body weight for 8 weeks in combination with resistance training had no negative health effects. Bloodwork remained the same with zero change in kidney function markers. While this myth is false for those with healthy kidneys, it is important that those with decreased kidney function be careful with too much protein. There is a risk of further accelerating a decrease in kidney function. 

“High protein diets may lead to low bone mineral density.”

Protein is essential for bone health, with one-third of total bone mass being made of protein. Older studies have suggested that high-protein diets can lead to low bone mineral density. More recent studies are proposing the opposite. 

A 2017 review of 36 studies found that high-protein diets had zero negative effects on bone health, and actually may offer beneficial effects on bone mineral density of the lumbar spine. Organizations like the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO) are now suggesting a higher protein intake of 0.45-0.54 grams per pound of body weight per day. 

How to get enough protein 

Here are some easy swaps to get some more protein in your diet: 

• Include protein with every meal
• Eat the protein on your plate first 
• Snack on protein (cheese, hard-boiled eggs, protein shake, etc)
• Sprinkle nuts and seeds on everything! 
• Choose Greek yogurt over regular yogurt 
• Use cottage cheese instead of cream cheese 
• Choose quinoa instead of rice 
• Cook your grains in bone broth instead of water 
• Use lentil or chickpea pasta instead of regular pasta 
• Add collagen to your coffee 
• Add protein powder to coffee, smoothies, oatmeal, etc 

Protein is so much more than a muscle builder; it is the cornerstone of all wellness. From fueling your energy and balancing hormones to protecting your bones, mood and long-term health. The role of protein shows up in every process in your body.

While the exact amount you need will depend on lifestyle, goals, and health status, prioritizing protein at each meal is one of the simplest and most effective ways to support your overall health. The next time you build your plate, think about how you can add a little extra protein… a small shift that can make a big impact on your energy, mood and longevity.